The term Fat
doesn’t always mean that you’ll just gain weight by the intake of it or as few
may think even just by mentioning the term. You don’t have to avoid it all from
your diet; infact, if chosen wisely and in moderation, fats from lowering
cholesterol and helping shed excess weight to giving you shiny and healthy hair
& nails; promotes good health.
You just
need to know the right kinds and can easily live it up the right way!!!
· Nuts &
Nut Butter, add nuts to
vegetables or indulge into a bread slice with peanut butter, or just have a
handful of walnuts/almonds as an evening snack, which would keep cholesterol at
bay, thereby reducing the risk of heart diseases.Avocados are rich in
monounsaturated fatty acids and can be eaten in various forms.
· Seeds &
Seed Oils(Sunflower,Sesame,Pumpkin,Flaxseeds), Being rich in Polyunsaturated fatty
acids, they help in managing cholesterol and preventing heart problems.
· Vegetable
Oils(Olive,Peanut,Canola), Being rich in Monounsaturated fatty acids, these are cholesterol
friendly and helps prevent heart diseases.
· Coconut Oil
Since it contains Medium
chain fatty acids, it not only helps in preventing various heart problems, also
is helpful in reducing abdominal obesity in women.
· Seafood(Salmon,Herring,Sardines,Trout,Cod
liver oil,Prawns), Being rich in Omega-3 fatty acids,they help lower blood pressure &
decrease the risk of coronary heart diseases.
In addition, one can also keep the following points in mind to help
reduce the total amount of fat in the diet:
Ø Choose a diet rich in whole grains,
raw vegetables & fruits.
Ø Limit your consumption of highly
processed foods, bakery products and fried products, sources of Trans fat,
which help increase the bad cholesterol (LDL).
By Aditi Shrishrimal: Health coach at LNF
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